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Sesame vs. Spelt — In-Depth Nutrition Comparison

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The main differences between sesame and spelt

  • Spelt contains less copper, iron, calcium, magnesium, phosphorus, manganese, zinc, vitamin B1, selenium, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 430% higher.
  • Spelt has 98 times less calcium than sesame. Sesame has 975mg of calcium, while spelt has 10mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Spelt, cooked.

Infographic

Sesame vs Spelt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +616.3%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +227.3%
Contains more IronIron +771.3%
Contains more CopperCopper +1798.6%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +319.3%
Contains more ManganeseManganese +125.5%
Contains more SeleniumSelenium +760%
Contains less SodiumSodium -54.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Spelt
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin B1Vitamin B1 +668%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +75.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +887.5%
Contains more FolateFolate +646.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Spelt DV% diff.
Copper 4.082mg 0.215mg 430%
Iron 14.55mg 1.67mg 161%
Polyunsaturated fat 21.773g 145%
Calcium 975mg 10mg 97%
Fats 49.67g 0.85g 75%
Magnesium 351mg 49mg 72%
Phosphorus 629mg 150mg 68%
Manganese 2.46mg 1.091mg 60%
Zinc 7.75mg 1.25mg 59%
Vitamin B1 0.791mg 0.103mg 57%
Vitamin B6 0.79mg 0.08mg 55%
Selenium 34.4µg 4µg 55%
Monounsaturated fat 18.759g 47%
Saturated fat 6.957g 32%
Fiber 11.8g 3.9g 32%
Protein 17.73g 5.5g 24%
Calories 573kcal 127kcal 22%
Folate 97µg 13µg 21%
Vitamin B2 0.247mg 0.03mg 17%
Vitamin B3 4.515mg 2.57mg 12%
Potassium 468mg 143mg 10%
Starch 19.57g 8%
Choline 25.6mg 5%
Carbs 23.45g 26.44g 1%
Vitamin B5 0.05mg 1%
Net carbs 11.65g 22.54g N/A
Sugar 0.3g N/A
Sodium 11mg 5mg 0%
Vitamin E 0.25mg 0.26mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +222.4%
Contains more FatsFats +5743.5%
Contains more OtherOther +586.2%
Contains more CarbsCarbs +12.8%
Contains more WaterWater +1319.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.